Fitness tips to help you get the right start to 2014

Eddie Alvarez/The Miami Herald

Sunday

Jan 12, 2014 at 12:01 AMJan 12, 2014 at 10:11 PM

Want to get into shape but donít know how to begin? We asked fitness instructor and trainer Myriam Charleston and partner Jeff Pierre to start us off with 5 tips for people looking to start a fitness routine: 1. Whatís the first thing you tell a client who is starting a fitness regimen? No. 1: Make sure they get clearance from their physician. The next thing is to get a fitness assessment/evaluation in order to know where youíre starting from and to set realistic fitness goals. 2. How often should a beginner work out? A beginner should aim to work out three times a week and have a program that includes at least 30 minutes of cardiovascular exercise (walking, jogging, cycling), 30 minutes of strength training (free weights or machines), and 10 minutes of stretching (hold each stretch for 10 seconds). 3. What are the critical areas to work out? I like to start with legs, because they are your bodyís foundation, and your stomach muscles, also known as your core muscles. But remember, your body will burn more fat if you develop muscles throughout your entire body. My recommendation is to work major muscle groups (legs, back, chest) with minor ones (biceps, triceps, calves) and incorporate push/pull movements to create muscle balance. For instance, if you work chest (push) in one session, work your biceps (pull) in the same session. 4. Iím overweight. What can I do? Have an assessment done by a fitness instructor. The assessment will give you information about your body composition and help you set realistic goals. Many people want to lose weight, but what they really want to do is lose fat. Focus on body composition (your body fat percentage); the right percentage for you depends on your overall health, age and sex. A fitness instructor can personalize a body fat goal for you. And remember, the more muscle you build, the easier it will be to burn fat. Thatís why an effective weight-loss program incorporates a good strength training routine. An effective way to lose fat is to incorporate healthy eating habits with frequent, small meals (five to six per day), cardio, strength training and consistency. 5. How long will it take before I see results? It depends on the individual. Usually, people will start to notice changes after two or three months. Remember, your results will depend on how consistent you are with your strength training, your cardio and your eating habits. Consistency in those three areas is the key.

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